Warmup

It's important that you do a dynamic warmup before you pick up a set of dumbbells. This helps you stretch and activate your muscles at the same time, and it doesn't have to be complicated. "My favorite warmup is walking backwards," Eric said. "It raises agility, increases balance, and teaches your body a new skill to be stored away for later in your muscle memory. It also forces the hip flexor, a muscle that spends most of its life moving forward, to shoot backwards, putting your body in a state of shock."

These Are the Dumbbell Exercises a Trainer Recommends to Burn Fat Faster

August 27, 2019

Cardio can relieve stress and keep you in shape, but if you want to burn fat and lose weight, it's important that you add weight training to your routine. Lifting weights like dumbbells will help you build muscle mass, a sure-fire way to boost your metabolism and burn more calories and fat throughout the day. "Supercharging your fat loss by incorporating dumbbells into your workout can be imperative to total body success," Eric Fleishman, an ACE-certified personal trainer, told POPSUGAR. "The key is to use the dumbbells not only in traditional exercises, but also to add weight to activities usually associated with body weight movement. These functional techniques add power and athleticism to normal activities and increase overall circulation."

Try doing these exercises as a circuit three times a week. Add in cardio on alternating days for a foolproof, fat-burning routine that will help you lose weight and gain muscle in the process.